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THE STRONG TABLE / ICE HOCKEY

Ice hockey
training guide.

Prepare legs and trunk for repeated shifts.

5 SCIENCE-INFORMED READS5 COMPLETE SESSIONSNO ACCOUNT REQUIRED
Ice hockey training context

Understand the game.

These five guides connect the sport's demands to practical strength, conditioning and recovery decisions.

01 / READ THE GAME

The demands of the sport

Hockey uses repeated high-intensity shifts, skating-specific skill, contact and rapid changes of direction.

READ THE GUIDE ↗02 / BUILD THE BASE

Strength that earns its place

Hip and leg strength, unilateral control and trunk stability complement skating practice. In the weight room, use controlled repetitions and a range you can own before adding load.

READ THE GUIDE ↗03 / ENGINE ROOM

Conditioning without junk fatigue

Short bike intervals can support repeated efforts while sparing extra skating load.

READ THE GUIDE ↗04 / STAY AVAILABLE

Mobility and recovery that matter

Pallof press can be practiced slowly in a comfortable range. Press hands forward without letting the band turn you. Stop short of pain; extreme range is not the target.

READ THE GUIDE ↗05 / PUT IT TOGETHER

A week you can actually repeat

Two strength days outside the hardest skate sessions, with one easier aerobic day.

READ THE GUIDE ↗

Choose a session.

Every workout lists its purpose, dose and movement guide. Skill practice and coaching remain part of sport preparation.

01 / 38 MIN / FULL BODY STRENGTH

Ice hockey / Strength base

Hip and leg strength, unilateral control and trunk stability complement skating practice.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Supported split squat — illustrative movement reference
Supported split squat3 × 6–10Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
TECHNIQUE ↗Hip thrust — illustrative movement reference
Hip thrust3 × 8–10Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
TECHNIQUE ↗Lateral band step — illustrative movement reference
Lateral band step2 × 8–12Gluteus maximus and hip stabilizers. Take controlled side steps with soft knees.
TECHNIQUE ↗Chest-supported row — illustrative movement reference
Chest-supported row2 × 8–12Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

02 / 27 MIN / BALANCE AND SIDE-TO-SIDE CAPACITY

Ice hockey / Single-side control

Hockey uses repeated high-intensity shifts, skating-specific skill, contact and rapid changes of direction.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Supported split squat — illustrative movement reference
Supported split squat2 × 8/sideQuadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 8/side or 25 secAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Hip thrust — illustrative movement reference
Hip thrust2 × 10Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
TECHNIQUE ↗Stationary bike intervals — illustrative movement reference
Stationary bike intervals12–20 min easyHeart, lungs and working leg muscles. Alternate easy pedaling with repeatable moderate efforts.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

03 / 32 MIN / PUSH, PULL AND TRUNK

Ice hockey / Upper and trunk

Hip and leg strength, unilateral control and trunk stability complement skating practice.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Lateral band step — illustrative movement reference
Lateral band step3 × 8–12Gluteus maximus and hip stabilizers. Take controlled side steps with soft knees.
TECHNIQUE ↗Chest-supported row — illustrative movement reference
Chest-supported row3 × 8–12Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 10/sideAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Supported split squat — illustrative movement reference
Supported split squat2 × 8Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

04 / 24 MIN / CONDITIONING

Ice hockey / Repeatable engine

Short bike intervals can support repeated efforts while sparing extra skating load.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Stationary bike intervals — illustrative movement reference
Stationary bike intervals5 min easy + 6 × 40 sec moderate / 80 sec easyHeart, lungs and working leg muscles. Alternate easy pedaling with repeatable moderate efforts.
TECHNIQUE ↗Supported split squat — illustrative movement reference
Supported split squat2 × 8 easyQuadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 8 easyAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

05 / 20 MIN / EASY MOVEMENT

Ice hockey / Recovery reset

Game and travel schedules can crowd recovery; reduce lifting volume in dense weeks.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Stationary bike intervals — illustrative movement reference
Stationary bike intervals10–15 min conversationalHeart, lungs and working leg muscles. Alternate easy pedaling with repeatable moderate efforts.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press1 × 6–8 comfortableAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Hip thrust — illustrative movement reference
Hip thrust1 × 8 lightGluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

A WEEK THAT FITS

How to put it together.

Two strength days outside the hardest skate sessions, with one easier aerobic day.

Game and travel schedules can crowd recovery; reduce lifting volume in dense weeks.

Explore more training →
MON Strength baseTUE Sport skill or easy aerobicWED Repeatable engine or easier dayTHU Upper and trunkFRI–SUN Play, recover and adjust
THE EVIDENCE BOUNDARY

General resistance training can improve strength and physical performance. The selected movements are practical applications to this sport's demands, not proof that any one drill uniquely prevents injury or guarantees a performance gain. Match the plan to your experience, season and health.

ACSM resistance training position stand (2026) ↗Resistance training and sport performance: systematic review (2024) ↗